“Lifeline”

1-2-3-4-5-6-7-8-9-10 DB Snatch
15/12 Calorie Bike

Weight: 50/35

1-2-3-4-5-6-7-8-9-10 DB Snatch
12/9 Calorie Bike

Weight: 35/20

1-2-3-4-5-6-7-8-9-10 DB Snatch
9/6 Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
You’ll start by doing one snatch on either arm, followed by the calorie bike. The next round, you’ll perform 2 snatches on one arm, then 2 snatches on the other (not alternating), then again do calories on the bike. Continue until you’ve completed 10 snatches on one arm, 10 on the other, and your calorie bike. Choose a weight for the dumbbell that you can cycle for 5 reps unbroken on your non-dominant arm. Record your time.

Post Time to Comments.

WOD GUIDANCE & GOALS
Coaches will help you build to the working percentages for your five working sets of two reps. For the front squat, the weight should feel heavy after the first rep and you should have to take a few seconds in the rack position before the second rep. For the split jerks, use a weight that feels heavy, and you can safely lower back to the rack position for the second rep. As always, form and mechanics trump adding weight to your bar. Record your weights.

Post Weights to Comments. Compare Front Squat HERE and Split Jerk HERE

“Row”

On the 3 Minute for 30 Minutes
Row 250/200 Meters

On the 3 Minute for 30 Minutes
Row 250/200 Meters

On the 3 Minute for 30 Minutes
Row 200/150 Meters

WOD GUIDANCE & GOALS
You’re rowing ALL OUT! Complete the 250/200 meters in around :50, leaving 2 MINUTES to rest before the next interval. Leave nothing in the tank. Record your intervals.

Post Intervals to Comments.

“Pink Venom”

6-9-12-15-18-21 Box Jump Overs
3-6-9-12-15-18 Handstand Push Ups
Rest 5 Minutes
*then do it in reverse order

Height: 20″

6-9-12-15-18-21 Box Step Overs
3-6-9-12-15-18 Abmat Handstand Push Ups
Rest 5 Minutes
*then do it in reverse order

Height: 24″

6-9-12-15-18-21 Box Step Overs
3-6-9-12-15-18 Bench Push Ups
Rest 5 Minutes
*then do it in reverse order

Height: 20″

WOD GUIDANCE & GOALS
Which direction will be faster?! You’ll start with the ascending ladder of box jump overs and handstand push ups and get your time. Take a five minute rest. THEN, you’ll do the same two movements but in the descending order. For the handstand push ups you should be able to cycle through at least 6 kipping, if not use abmats or do bench handstand push ups . Target sub 8 minutes for both workouts (10 minute cap.) Record your times.

Post Both Times to Comments.

“Badger”

3 Rounds
30 Squat Cleans
30 Pull Ups
800 Meter Run

Weight: 95/65

3 Rounds
20 Squat Cleans
20 Pull Ups
800 Meter Run

Weight: 75/55

3 Rounds
15 Squat Cleans
15 Ring Rows
600 Meter Run

WOD GUIDANCE & GOALS
Hero WOD! Choose a weight for the squat cleans that you can easily cycle for 10 reps before having to take a break, and do two more sets of 10 reps to complete the thirty reps. For the pull ups, start with a bigger set (10-15) then chip away in sets of 5-10 to complete the thirty reps. The first two 800’s run at your 5k pace (easy-moderate effort) since they’re in the middle of the workout. The last 800 push your pace since it’s the final movement. Target 25 minutes

Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007

Post Time to Comments. Compare Scores HERE.

“Netsky”

10 Rounds
12 Burpee
12 DB Snatch
12 DB Lunges

Weight: 50/35

10 Rounds
12 Burpee
12 DB Snatch
12 DB Lunges

Weight: 35/25

10 Rounds
8 Burpee
8 DB Snatch
8 DB Lunges

Weight: 25/15

WOD GUIDANCE & GOALS
Complete the burpees in :60. The db snatches should be unbroken (:30) and the db lunges are with one db held in the rack position, and alternating legs (6 per side.) Target 20 minutes.

Post Time to Comments.

“Babooshka”

With a Partner
AMRAP 25
50 Medball Over Rig
50 Medball Sit Up Toss
400 Meter Medball Bear Hug Carry
50 Medball Twist and Toss
50 Partner Wall Balls

Weight: 20/14

With a Partner
AMRAP 25
50 Medball Over Rig
50 Medball Sit Up Toss
400 Meter Medball Bear Hug Carry
50 Medball Twist and Toss
50 Partner Wall Balls

Weight: 14/10

With a Partner
AMRAP 25
30 Medball Over Rig
30 Medball Sit Up Toss
300 Meter Medball Bear Hug Carry
30 Medball Twist and Toss
30 Partner Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
New movements! You and your buddy will start by tossing your medball back and forth 50 times up and over the pull up rig. Yup, a good old fashioned game of catch. Then you’ll complete medball sit ups, tossing the ball to each other between reps. On the medball bear hug carry, you can switch as many times as you’d like, but the medball must stay in the front of your body as if you’re giving it a hug. Sit next to your partner for the Russian twists, again tossing the ball to your partner between every rep, and at the twenty-fifth rep flip around so you’re twisting/tossing the opposite direction. For the wall balls, stand next to each other, squat and toss the ball to touch the wall between you and your partner. As it comes down, partner two catches it and does a wall ball toward partner one. Have fun!

Post Time to Comments.

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 75% of your 1 rep max or perceived effort. You should have no failed sets, and by the end of the 8 or 10 reps, you should feel like you could do one to two more reps. Remember that form trumps weight at ALL TIMES! Record your weights.

Post Weights to Comments. Compare Scores HERE and HERE

“Jack Squared”

2 Rounds
1k Row
50 Thrusters
30 Pull Ups

Weight: 45#

2 Rounds
750 Meter Row
50 Thrusters
20 Pull Ups

Weight: 35#

2 Rounds
500 Meter Row
30 Thrusters
20 Ring Rows

Weight: 25#

WOD GUIDANCE & GOALS
Double Jackie?! Heck yes! The 1k row will take around 4:00 to complete, and be sure to scale the meters to meet the time domain. The thrusters should feel very light, and can be done in 30 and 20 reps or 15,15,10 and 10. For the first set of pull ups, break more frequently (10,10,10) to save your grip for the second row, and for the last set of pull ups go for bigger sets. Target 8 minutes per round (scale reps), and there will be a 20 minute cap.

Post Time to Comments. Compare Scores HERE. Last time we rested between rounds this time there is no rest

“Games 2a/b Kinda”

0-3:00
400 Meter Run
Max Jerks
Rest 3:00-4:00
4:00-8:00
600 Meter Run
Max Jerks
Rest 8:00-10:00
10:00-15:00
800 Meter Run
Max Jerks

Weight: 155/105

0-3:00
400 Meter Run
Max Jerks
Rest 3:00-4:00
4:00-8:00
600 Meter Run
Max Jerks
Rest 8:00-10:00
10:00-15:00
800 Meter Run
Max Jerks

Weight: 125/85

0-3:00
300 Meter Run
Max Jerks
Rest 3:00-4:00
4:00-8:00
400 Meter Run
Max Jerks
Rest 8:00-10:00
10:00-15:00
600 Meter Run
Max Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
Yes, this is a 2022 Games workout. HOWEVER there’s more time and the weight has been scaled down considerably for us mere mortals. In the time frame given, complete the designated meters as fast as possible (record your time). Target two minutes for the 400 meters, around three minutes for the 600 meters, and around four minutes for the 800 meters. You’ll be left with around one minute to complete as many jerks as possible. Choose a weight for the jerks that you can rep out for 7-10 reps before having to break. Record total time for all three running intervals, and total reps for the jerks.

Post Total Time + Reps to Comments.